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Whey protein on the go as part of a balanced diet

Chocolate flavoured whey protein on the go in powder form to be used as a shake

Balancing a busy lifestyle with sport and exercise commitments can be tough. Fitting in the training itself is hard enough but then recovery time and a balanced diet both need to be factored in. Protein intake is crucial to athletes due to the part it plays in helping muscles to repair after a workout. For this reason, it is widely accepted that we need to consume protein during the hour following exercise. But that’s not always as easy as it sounds. Fitting in a training session on the way to work, a run at lunchtime or an evening bike ride often uses up your free time. Consuming whey protein on the go can be an easy way to ensure you’re getting the nutrients you need. Especially when you can grab a protein pot that needs no preparation whatsoever.

The finish line of Cardiff half marathon with multiple runners finishing
On the finish line of Cardiff Half Marathon

What is whey protein?

Whey is a protein derived from dairy. It comes in three different forms; whey protein concentrate, isolate and hydrolysate with each offering different nutritional benefits. ROAR protein desserts are made from pure whey protein isolate that is derived from grass-fed cow’s milk and free from hormones, antibiotics and genetic modification. For active people who need a high protein intake, whey is an easy way to consume the nutrients you need when you need them. Protein on the go can be particularly useful after exercise.

Whey is a useful part of a balanced diet and exercise regime. The benefit of using whey supplements is that they are a healthy protein source that require little to no preparation. Additionally, as long as you understand the contents of the supplement you are using, it is easy to track how much protein you are taking on board. Whey protein should never be used instead of food protein sources. It doesn’t detract from the need to ensure that your diet is healthy and contains all the key components required for healthy. What it does do is provide the extra protein required for muscle healing that can be difficult to take on board through meals alone.

Chocolate flavoured whey protein on the go in powder form to be used as a shake
Whey protein on the go is often consumed in the form of protein shakes

Whey protein on the go: The options

Protein powder often contains whey, as do protein bars and other dietary supplements. Each of those is a useful way to consume whey protein on the go. Of course, not all supplements are equal. It is important to find the right one for you and focus on protein without losing sight of other factors. The natural flavour of whey isn’t great, so check whether your supplement contains things like saturated fats and added sugar.

Protein shakes are often the starting point for people looking to up their intake. As a source of protein on the go, they can be useful depending on where you are. Most come in powder form so you’ll need to carry around the shaker, powder and the correct amount of water. Then simply mix them together and drink. These are definitely an acquired taste. Like all powdered shakes, they can be somewhat grainy but usually contain a decent amount of protein.

Some people prefer to consume something edible such as protein bars. These can be easier to stomach than a grainy shake. However, it’s important to check sugar and saturated fat content and the ratio of protein versus calories.

ROAR protein desserts offer the ultimate protein on the go solution due to their balance of nutrition without compromising on flavour. Each one tastes just like a luxurious pudding and contains on average 20.6 grams of protein and 245 calories. They are vegetarian and low on both sugar and saturated fats. Choose between Double Chocolate, Jaffa Break or Raspberry Blondie.

Trio of ROAR high protein desserts, a source of whey protein on the go. Pictured on a black ROAR box against a grey marble background
Trio of ROAR high protein desserts

Whey protein on the go as part of a balanced diet

Whilst whey protein on the go is incredibly useful to those of us with busy and active lives, we do need to reinforce a note of caution. Nothing replaces a healthy, balanced diet. Choosing a fantastic supplement that is low on saturated fats and sugar and full of protein doesn’t detract from the need to consume the vitamins and minerals your body requires. It’s equally important to drink plenty of water and make sure that fresh fruit and vegetables form a major part of your diet.

What a balanced diet should contain will be different for every person. Factors like whether you are male or female, your age, pregnancy and being vegetarian are highly relevant. The BBC have produced a useful guide to a balanced diet for everybody from babies and toddlers to schoolchildren, adolescents and adults with different diets.

Flat lay of assorted fruits, vegetables, nuts and seeds
Fruit and vegetables are an important part of a balanced diet. Image by higorhsa from Pixabay.

Other post-workout snack ideas

We understand the need to replenish your energy levels after working out. More to the point, we understand the need to do so without turning to unhealthy comfort food. One of the reasons for developing ROAR was a nod to our sweet tooth and tendency to grab a sweet treat when hunger hits. So when ROAR isn’t on hand, what else can you grab to satisfy a hunger craving or refuel? Forbes have produced a useful list of post-workout snacks and here are a few ideas from us.

Fresh fruit is always a good option and can be combined with something like a low fat greek yoghurt. If you turn to cereals or cereal bars, have a good look at their sugar content and nutritional value. If you’re not vegetarian, tuna and lean chicken are often recommended and boiled egg is an option for veggies. Home made smoothies containing peanut butter and / or fruit can be quick and nutritious too. If you end up having to grab something from a convenience store, look out for things like unsalted nuts, seeds and dried fruit. Many stores offer a healthy, low fat sandwich or wrap but as with other things, check the sugar and salt content. The traffic light food labelling system is particularly useful.

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